A few people have asked for the full program. Here it is. It is what Kendrick Farris as well as Jared Fleming are on. They also have some other very good female lifters as well. Along with some other good male lifters (Sean Hutchinson, Zach Schluender, etc).
10’s: 3-4 weeks
Monday:
Push press up to 10 RM. drop set at -5% and 1 at -10%
Squat up to 10 RM 1 set -5% and -10%
Bench press up to 10RM 1 set -5% and -10%
Press/military press 10RM -5% and -10%
ABS
Tuesday:
Snatch from hip/thigh up to 5RM then -5% and -10%
Snatch deadlift 10RM -5% and -10%
RDL 10RM -5% and -10%
SHRUG 10RM -5% and -10%
Bent rows 10RM -5% and -10%
Pull ups bodyweight 3-5×10
ABS
Wednesday:
Push Press 3-5×10 within 10% of 10RM on Monday then drop set -5 and -10%
Squat 3-5×10 within 10% of 10RM then drop set -5% and -10%
Bench press 3-5×10 within 10% of 10 RM drop set -5% and -10%
Press/military press 3-5×10 within 10% of 10RM then -5% and -10%
abs
Thursday:
Clean from hip/thigh up to 5RM then drop set at -5% and -10%
Clean deadlift up to 10RM drop set -5% and -10%
RDL 3×10 within 10% of Tuesday drop set -5% and -10%
SHRUG 3×10 within 10% of 10RM -5% and -10%
Pull ups 3-5×10 bdy weight
abs
Saturday:
Snatch and clean and jerk hit between 8-12 reps between 80-90% of your best, and go heavier if you feel good enough.
Front squat 2RM
5’s 3-4weeks:
Monday:
Powerjerk 5RM -5% -10%
Squat 5RM -5% and -10%
Pushpress 5RM -5% and -10%
Bench press 5RM -5% and -10%
abs
Tuesday:
Snatch up to 3RM from the knee and -5% and -10%
Snatch deadlift up to 5RM -5% and -10%
Rdl 5RM -5% -10%
Shrug 5RM -5% -10%
Bent row 5RM -5% -10%
Muscle snatch 5RM -5% -10%
Pull ups weight As Heavy as Possible 3-5×5
Abs
Wednesday:
Powerjerk 3-5×5 within 10% of 5RM -5% and -10%
Squat 3-5×5 within 10% of 5RM -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
` Bench press 3-5×5 within 10% of 5RM -5% and -10%
Press/Military press within 10% of 5RM -5% and -10%
ABS
Thursday:
Clean up to 3RM from the knee then drop set -5% -10%
Clean deadlift 5RM then drop -5% and -10%
RDL 3-5×5 within 10% 5RM then -5% and -10%
Muscle snatch 3-5×5 within 10% of 5RM -5% -10%
Shrug 3-5×5 within 10% of 5RM -5% -10%
Bent Row 3-5×5 within 10% of 5RM -5% -10%
ABS
Saturday:
Snatch and clean and jerk AHAP then front squat up to 2RM
3 weeks of 3’s:
Monday:
Split jerk up to 3RM -5% and -10%
Squat up to 3RM -5% and -10%
Push Press up to 3RM -5% and -10%
Bench Press up to 3RM -5% and -10%
Press up to 3RM -5% and -10%
Abs
Tuesday:
Clean up to 3RM from floor then -5% and -10%
Clean Pull 3RM -5% -10%
Clean deadlift 3RM -5% -10%
RDL 3RM -5% -10%
Bent row 3RM -5% -10%
Pull ups
ABS
Wednesday:
Split Jerk 3-5×3 within 10% of 3RM -5% -10%
Squat 3-5×3 within 10% of 3RM -5% -10%
Push press 3-5×3 within 10% of 3RM -5% -10%
Bench press 3-5×3 within 10% of 3RM -5% -10%
Press 3-5×3 within 10% of 3RM -5% -10%
ABS
Thursday:
Snatch from floor up to 3RM -5% -10%
Snatch Pull up to 3RM -5% -10%
Snatch deadlift up to 3RM -5% -10%
RDL 3-5×3 within 10% of 3RM
Bent row 3-5×3 within 10% of 3RM
ABS
Saturday
Snatch and clean and jerk AHAP then front squat up to 2RM
Peaking Phase 1-2 weeks:
Monday:
(power) clean and (power) jerk up to 1RM -5% 2-10%
Squat up to 2RM
Power jerk or split jerk up to 2RM
Push press up to 2RM
Bench press up to 2RM
ABS
Tuesday:
Snatch up to 1RM
Clean pull up to 3RM
Clean pull from power position up to 3RM
Back extensions
Pull Ups
Abs
Wednesday:
Clean and jerk or power clean and jerk up to 1RM -5% and 2-10%
Front squat up to 2RM -5% -10%
Power jerk up to 2RM -5% and -10%
Push press 3×2 within 10% of 2RM
ABS
Thursday:
Snatch or power snatch up to 1RM -5% and -10%
Snatch pull up to 3RM -5% and -10%
Snatch pull from powerposition up to 3RM -5% and -10%
Back extensions
Pull ups
Abs
Saturday:
Snatch and clean and jerk AHAP Front squat up to 1RM
Taper Week:
Monday
Snatch and clean and jerk up to 90%
Front squat up to 2RM
Tuesday:
Snatch and clean pull up to 1RM
Back extensions
Abs
Wednesday
Snatch and clean and jerk up to 80%
Thursday snatch and clean and jerk up to 70%
Competition on Saturday
This is pretty much our exact workout but we always change and modify them according to an athlete’s weakness but this is basically it.
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